5-Minute Breathing Space Meditation To Center You

This is a 5-minute breathing space meditation. It is a longer rendition of the 3-minute breathing space mindfulness meditation. Many people report feeling more centered, calm, and grounded after doing this meditation. It is the perfect meditation to do when you need a quick minute to center yourself in the middle of a busy day.

If you like this meditation, please feel free to follow me on Insight Timer. You can also find more meditations like this, such as a 3-minute breathing space, as well as self-paced courses. Enjoy!

Transcript

Take a moment to find a comfortable posture where you're either sitting up or lying down.

Gently close your eyes.

We will begin by becoming aware of the entirety of your experience.

Notice the sounds you can hear around you,

Both sounds near and far.

Noticing what's going on in your mind,

The content of your thoughts,

The pace of your thoughts.

Just noticing without trying to change your thoughts in any way.

Then notice what's going on for you emotionally.

Compassionately noticing your emotions.

And then bringing your awareness to your body sensations.

What is going on in your body?

Noticing your energy.

And then see if you can allow all of that to fall to the periphery of your awareness.

And narrow your awareness just to your breath.

Choosing a place in your body where you can feel your breath moving.

Such as your belly or the area around the bottom of your breastbone.

Following your breath in and out.

If you notice yourself becoming distracted,

Just notice that.

Be compassionate to yourself.

And bring your awareness back to your breath.

Then expand your awareness to include not only your breath,

But also your energy,

Your emotions,

Your thoughts,

Your body sensations.

The sounds that you can hear.

And then finally,

Bringing this attitude of mindfulness back with you.

You can slowly open your eyes and take in the room around you as well.

This meditation is now complete.

Thank you.